Training:15-20 min aerobic warmup + gymnastic skills
AD 10 sec @95%/50 sec easy spin x 14 (900+ watts)
--3 min recovery--
AD 30 sec @90%aerobic/30 sec easy x 24 (400+ watts all but 5 sets)
Run 10 min easy (1mile run)
ELDOA T6/T7 - 60 sec
Notes: Man was this a tough workout mentally. The number of sets was daunting and the pace at which I was trying to hold was challenging. The burning in my legs was immense, but I tried to push hard and block out the bad thoughts with positive thoughts and play. Lungs weren't the limiter here, but leg burn. Recovery feels good between sets.